Yearly Archives: 2017

The Opioid Epidemic

The opioid epidemic has received a lot of attention over this past year, and for good reason. In 2016, there were 1,901 deaths in New Jersey due to opioid overdose (See an interesting article and interactive map here).(1) In New Jersey there have been nearly 6,000 deaths due to opioid overdose since 2004 and the…
Read more

Triple Extension: What is it and why should I care?

Triple Extension: What is it and why should I care?

All sports require the ability to perform powerful and fast hip extension. Whether accelerating while skating in hockey or competing in the long jump, powerful extension will improve performance and power development. There are different ways to develop power including weightlifting and plyometric jump training. Knee extension and ankle plantarflexion are also required for maximal power development. The combination of hip extension, knee extension, and ankle plantarflexion are termed “triple extension”.

The main muscle groups involved in triple extension are the gluteus maximus at the hip, the quadriceps at the knee, and the gastroc/soleus complex at the ankle. Look at the pictures below of an athlete performing a vertical jump. In the first picture you see the athlete in a squat position in preparation to jump as high as possible. In the second picture you can see the athlete's hip and knee are fully extended and ankle plantarflexion.

Image result for squat jumps

Pic 1-Pre load to jump  Pic 2-full triple extension at top of jump

Triple extension development is not only for athletes. Going up steps and getting out of a chair require the same muscle groups and joints to perform to complete these movements. See the pictures below as an example.

Image result for sit to stand exercise

Notice the hip and knee extension demonstrated in the standing position in the above picture and compare it to Pic 2 above.

Part of maximizing triple extension is assessing and ensuring full range of motion is capable at the hip, knee, and ankle. Below you will find a few mobility drills to improve and maintain full range of motion at the hip knee and ankle to maximize the triple extension position.

Kneeling Hip flexor stretch:

Keep the abs tight, squeeze the butt muscles and feel a stretch at the front of the hip

 

Image result for kneeling rectus femoris stretch

 

 

 

Kettle Bell Swing

Image result for kettlebell swing muscles

 

 

Hamstring stretch with a band/strap

Image result for hamstring stretch with strap

 

Ankle sit backs/tibialias anterior stretch:

Gently sit back and feel a stretch on the front of your shins

Image result for tibialis anterior stretch

 

Alternating stationary lunge

Image result for stationary lunges

Try adding these mobility and active warm up drills to your warm-up before a workout or training session. As always, if you are having pain while training or working out reach out to us so we can help you get healthy and stay active!

Gerry will follow up next week for his favorite moves to carry-over these basic concepts on triple extension to performance training and how he uses triple extension to maximize an athlete’s power potential.

Using The Aerobic Energy System to Promote Recovery

Using The Aerobic Energy System To Promote Recovery Last week, Dr. Anthony Falco discussed how you can decipher the differences between pain and soreness, and when it may be appropriate to see your physical therapist or physician. This week I want to give some strategies that can be used in order to deal with muscle…
Read more

Soreness vs Pain: When Should I Call My Physical Therapist?

Soreness vs Pain: When Should I Call My Physical Therapist? Whether you are starting on a new exercise program or if you are someone who exercises regularly, it is important to understand the difference between soreness and pain. Similarly, athletes who are competing need to know when their muscles are sore due to the exertion…
Read more

Hip Injuries in Baseball Pitchers and other Throwing Athletes

Like many sports, baseball puts asymmetrical loads on the body. In all aspects of baseball (pitching, fielding, batting, base running) the rules of the game and right or left hand dominance influence how the body takes on the physical stress of the sport. The core is essential for generating and transferring force during the powerful…
Read more

Physical Therapy and Spinal Manipulation-Can it Help Me?

Physical Therapy and Spinal Manipulation - Can it help me? Most major guidelines on the treatment of low back and neck pain include spinal manipulation as part of a comprehensive treatment plan 1,2,3,4.  A recent “Consumer Reports” report also included spinal manipulation as an option for treating low back pain5.   This short article will help you better understand…
Read more